Monday, March 19, 2012

Recipe for Kale Salad - Sweet and Spicy Superfood

"Kale or borecole is a form of cabbage (Brassica oleracea Acephala Group), green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms.  Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.   Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.  Kale is also a good source of carotenoids."  Source:

Kale has a stronger flavor than spinach leaves.  You definitely know you are eating a plant.  I like it, but people that do not normally eat many vegetables may not like it.  Kale leaves are dry when you eat them raw compared to lettuce or spinach.

1 bunch of fresh kale (Chopped and rinsed.  Do not cook it.)
1 can of black beans (drained and rinsed)
1 can of Rotel (drained)
1 - 2 handfuls of walnuts
1 - 2 handfuls of raisins
2 Tablespoons of lime juice
Salt and Pepper to taste

Mix all of the ingredients in a large bowl and enjoy!  Serve cold.

Variations to try: Dried cranberries, chopped apples, fresh tomatoes, artichoke hearts, other nuts and seeds, balsamic vinegar.

 I do not use salad dressing with this.  There are enough flavorful ingredients. 

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